Finnegan's Wake

Louisville area.
Since I can only make it to one class a week, I get the leftovers. I've got two instructors and from 1-3 guests. Its a fairly new class though, so I'm not too suprised. The Mon. and Weds. classes usually have 8-15 attending students. Monday is the conditioning day, Weds day is a mix, and Friday is technique more than anything.
Open mats on Saturdays.
If I somehow happen to get an extra 50-100 a month, I could afford to train at Derby City MMA in Louisville. They are much larger, have a full weight room, octagon, and ring, lots of students and a fight team. They also charge $110 a month, which I can't afford right now.
 
finnegan said:
If I somehow happen to get an extra 50-100 a month, I could afford to train at Derby City MMA in Louisville. They are much larger, have a full weight room, octagon, and ring, lots of students and a fight team. They also charge $110 a month, which I can't afford right now.
Click to expand...

tend more fires homie...
 
Well, that is the impasse. To get the money, I'd have to more. The more I work, the less I train. No win situation.
 
I see the problem you got there...

Maybe, have the gym hold bonfire parties that you tend after training!
 
Actually, I want to drag a few of them with me for some log and stone training in the wilderness. Old school.
 
why don't you drop your supplement budget? should be easy to squeak 100 bucks out of a 200/mo. budget eh?
 
Its going down now. Dropping the Redline/ NO-Xplode will free up a little. I found that I rather like the cheap 6 Star Whey Protein from Wal Mart. Supplement budget has gotten transferred to increased food budget, however. It looks like I'm stuck for a few months.
Again, I don't mind. When I get the point where I feel the need to move on, I will. For now, I'm learning lots of new stuff each session for half the price. When that no longer happens, it may be time to move on.
 
A.M

Deadlift:
205 x 5
295 x 5
345 x 3

385 x 3
415 x 3
435 x 3

Pullups
5, 5 sets

Strict Overhead Press
95 x5
115 x 5
135 x 3
155 x 3
165 x 3
175 x 1, 10 lb PR
185 x 0, 2 attempts

Dips:
BW x 5, 3 sets
BW x 25, 1 set

PM:

Weighted Dips:
BW x 5
+45 x 5
+70 x 5
+90 x 5
+ Anvil (135) x 5

Dumbell Swings:
70 x 5, 5 sets

Chinups:
5, 7, 10, 7, 5 Total: 34

Neck Work:
Forward neck crunch: 10, 5 sets
Backward neck crunch: 10, 5 sets

MMA Skill Practice:

Bag Work (punching, bobbing/weaving):
1-2s, 1-2-3s, double left hooks, 1-2-3 (duck) 3s
Knees x 20 each knee, 5 sets

Medicine Ball Knees: (medicine ball held by forearms only and pressed against my forehead. I would then throw knees into it as if in the clinch)
5 each knee, 5 sets

Finisher:
40 knees each side into the heavy bag

Impressions: I feel good. I've got to chalk this up to the extra calories and the Beta Alanine. My workload today, as you can see, was a bit more than normal. I still feel decent afterward.
The SOHP PR was ugly as hell. It was slow, shaky, and unbelievably satisfying to lock out. This does put in perspective how much I suck at Push Press.
I got some pipes to tape to the Whirlpool dip station so my hands aren't laying flat. My wrists were starting to bother me a little. This corrected it nicely, and gave me another 2 inches off the ground.
Also, I found out that I have a strap big enough to wrap around my head. I attached it to a resistance band that I use for plyo punches and used it to work my neck.
We'll see how my shoulders feel tomorrow, as I more or less brutalized them today.
 
The weighted dips +anvil is probably the coolest thing I've ever heard of. How do you harness that thing up?
 
erco said:
The weighted dips +anvil is probably the coolest thing I've ever heard of. How do you harness that thing up?
Click to expand...

I run a chain through the Hardy hole, around the "waist" of the anvil, and back to a carabiner. The other end of the chain is wrapped around the horn and the waist.
 
That anvil dip sounds brutal. When I had 90 chained to me for the dip station vid, I felt like it was going to rip my legs from my torso.
 
finnegan said:
I run a chain through the Hardy hole, around the "waist" of the anvil, and back to a carabiner. The other end of the chain is wrapped around the horn and the waist.
Click to expand...

I don't understand most of this, but I do know it's all sorts of manly.
 
erco said:
I don't understand most of this, but I do know it's all sorts of manly.
Click to expand...

anvil1.jpg
 
Conditioning:
AM:

Circuit x 5
100 rope turns
10 burpees
10 pushups
10 squats
rest 30 seconds

PM:
5 rounds, Bas Rutten 3 minute Thai Boxing Workout.

Impressions:
I about passed out on the Thai boxing workout. Not nearly enough water consumed/ 90 degree temperatures. I planned on doing all 7 rounds, but when things started to get a little fuzzy I decided to call it a night (my "dungeon" is a dangerous place to pass out in due to medieval weaponry, anvils, etc littering the floor).
16oz gloves made a big difference as well. Now that I'm hitting a lot harder thanks to some form corrections from class and using bigger gloves, I'm having to chase the bag all over the place. I'm thinking of getting a 7ft Thai bag.
Recovered quickly with water, and feel fine.
 
Intervals/ Core

Circuit 1: X 3 (1 minute rest between circuits)

Push Press: 135 x 10
Medicine Ball Plyo Pushups: 10
Turkish Getups: 30 lbs Dumbell x 10 (5 each hand)
Jumping Squats BW x 10

Circuit 2: x 3 (1 minute rest between circuits)
Flag x 10
Suitcase Deadlift (150 lbs sandbag) x 12 (six each side)
Stiff Leg Medicine Ball Good Morning: 25lbs x 10
Medicine Ball Twist and Slam: 25lbs x 12 (6 each side )

[B]Tabata Stairs Sprints[/B]: X 5 (1 minute rest between sets)
20 steps up sprint, jog down x 5

Impressions:
It rained like crazy here today, so no midnight alley sprints. I did this instead. All weighted movements were done as fast as possible. Hopefully, the push press will pay off.
Turkish Getups sneak up on you. I added these in to nuke my shoulders so I would have to use leg drive on the push press. It worked. I'll definitely be doing more of these at higher weights.
I've got MMA class tomorrow, and then out for a weekend of woodbusting/ firetending. I think that counts as a "Warrior Challenge."
 
you have got some creative complexes/conditioning training....I need to give some of this stuff a try.
 
MMA Class:
2 hours

Did some bag work, hit the "bob" thing for a while (mostly knee/ clinch drills since it has a head and neck) before class officially started. Introduced the CoC grippers to my instructors. I win at crushing strength so far.

10 minute circuit:
2 minutes shadowboxing
25 pushups
25 V ups
25 bodyweight squats

Techniques:

Triangle choke review/ drilling: 30 minutes
Far Side Armbar from Half mount: 30 minutes (I suck at this)
Intro to Double Leg Takedown, Ankle Pick: 15 minutes

Impressions:
Triangle choke drills focused on speed and flow. Included a shoulder crank and triangle to armbar transition as other options from the position. Drilled each about 50 times at least.
Far Side Armbar from half mount was a challenge for me. I have trouble staying tight to the opponent when I'm making the step over. Worked on minimizing space and keeping my legs tight to the arm for the finish.
Double leg takedown came pretty fast for me. I'm more used to this move than the others we've drilled, so it was just getting speed down. I have a tendency to hit a little high on the torso, but weight and strength made up for it. I'll have to drill these when totally exhausted, as I don't want to just rely on strength.
Ankle picks piss me off. That is a long way down.
In other news, I'm thinking of bartering a month's training fees for making some equipment for the school. I'm thinking of a 100 lb and 150 lb sandbag and a 25 lb medicine ball. I could construct them for cheaper than a month's fees, and they would benefit the class as a whole.
 
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